Week 1: Core Strength
- Day 1: Plank – Hold for 30-60 seconds.
- Day 2: Bicycle Crunches – 3 sets of 12-15 reps.
- Day 3: Russian Twists – 3 sets of 12-15 reps.
- Day 4: Leg Raises – 3 sets of 10-12 reps.
- Day 5: Superman – 3 sets of 10-15 reps.
- Day 6: Mountain Climbers – 3 sets of 20 reps.
- Day 7: Reverse Crunches – 3 sets of 12-15 reps.
Week 2: Lower Body Strength
- Day 8: Squats – 3 sets of 12-15 reps.
- Day 9: Lunges – 3 sets of 10-12 reps per leg.
- Day 10: Calf Raises – 3 sets of 15-20 reps.
- Day 11: Step-Ups – 3 sets of 10-12 reps per leg.
- Day 12: Deadlifts – 3 sets of 10-12 reps. (Consult a trainer for proper form)
- Day 13: Box Jumps – 3 sets of 8-10 reps.
- Day 14: Hamstring Curls – 3 sets of 12-15 reps.
Week 3: Upper Body Strength
- Day 15: Push-Ups – 3 sets of 10-15 reps.
- Day 16: Dumbbell Rows – 3 sets of 10-12 reps per arm.
- Day 17: Tricep Dips – 3 sets of 10-15 reps.
- Day 18: Shoulder Press – 3 sets of 10-12 reps.
- Day 19: Pull-Ups or Lat Pull Downs – 3 sets of 8-10 reps.
- Day 20: Dumbbell Chest Flyes – 3 sets of 12-15 reps.
- Day 21: Bicep Curls – 3 sets of 10-12 reps.
Week 4: Flexibility and Balance
- Day 22: Static Hamstring Stretch – Hold for 20-30 seconds per leg.
- Day 23: Quad Stretch – Hold for 20-30 seconds per leg.
- Day 24: Calf Stretch – Hold for 20-30 seconds per leg.
- Day 25: Hip Flexor Stretch – Hold for 20-30 seconds per leg.
- Day 26: Yoga Tree Pose – Hold for 20-30 seconds per leg.
- Day 27: Seated Forward Fold – Hold for 30-60 seconds.
- Day 28: Single-Leg Deadlifts – 3 sets of 10-12 reps per leg.
Week 5: Endurance and Speed
- Day 29: Tempo Run – 20-30 minute run at a sustained pace.
- Day 30: Hill Sprints – 6-10 short, fast sprints uphill.
- Day 31: Interval Training – Alternate fast and slow paces during your run.
- Day 32: Fartlek Run – Mix in periods of faster running during a 30-40 minute run.
- Day 33: Long Slow Run – 45-60 minutes at a comfortable pace.
- Day 34: Plyometric Jump Squats – 3 sets of 8-12 reps.
- Day 35: Time Trial – Run a set distance and note the time, aiming to improve in the future.
Remember to warm-up before each workout and cool down after. This 35-day program can be repeated or adapted as needed. Enjoy your training!
